for years I have been taking a whey protein drink with Creatine post workout. It has about 50-60 grams of sugars to create the insulin spike needed to get the nutrients into the blood stream/system FAST.

1-1.5 hours later I am eating a favorable zone meal.

Well-- we all know the Zone and any diet for that matter hates Sugar.

What should I do for a Post-workout drink. I honestly believe we need something post-workout after researching this for years. Muscles crave the nutrients within 1 hour of training.

A common way to go is a pure protein supplement (whey or egg) and grape juice. You can also use maltodextrin, but I'm not sure of the health implications of that route. Basic rule--find supplements with as few ingredients as possible.

By separating the protein and carbs, you can control how much of each you take dependent on the training they follow--if you use a combined supplement, you're stuck with whatever ratio the company decided was good.

I think it also depends on the goals. I think Greg or Robb has said that for mass gain, a PWO drink may be needed. However, for my goals of general athleticism, health, and low BF%, I've had much more success with no PWO drink and a Paleo meal about an hour later (give or take depending on hunger level). I noticed a nice decrease in abdominal fat once I dropped the PWO shake, which was made with low-carb protein powder, fruit, yogurt, coconut oil and walnuts (I know...no fat in PWO shakes).

Edit: I think Greg nailed it in the "PWO Nutrition" thread. PWO nutrition is about performance, not health. Elevated insulin is probably not a good thing in any aspect.

On days where it's mostly lifting as opposed to a met con I'll drink the shake throughout the session. I can't drink or eat before/during a metcon workout though it definitely causes nausea.

I used to do the protein+grape juice thing all the time and that works great but it was kind of a hassle always transporting a seperate bottle for the grape juice with me that is the only con of that method IMO.

In the past that has been a guarantee of fat gain right around the belly for me. Many swear by it...did not work so well for me. I have had success with the fat/protein shake (protein/coconut oil or nut butter). But then again, I'm NOT heeeeyuge.

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Banana -Never tried
Chocolate -I get this one regularly, great for the whey + (insert any nut butter) shake!
ChocolateMint -Never Tried
ChocolateOrange -Never tried but I can't imagine that it's any good
Pineapple -Never tried
Orange -A friend of mine tried this and he said it was ok at first but the flavor gets old very fast and it's hard to mix with different things.
Strawberry -One of my favorites as well
Vanilla - Favorite overall as I can usually mix this for anything
UnFlavored -I have never bought it but I have heard the unflavored is like pure evil in powder form, so I stay away from it.